Thursday, June 10, 2021

Low glycemic load

Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food's glycemic index or glycemic load, the less it affects blood sugar and insulin levels.

Low dietary glycemic loads have been associated with reduced risk of developing type 2 diabetes mellitus in several research.

It decreases the risk of type 2 diabetes mellitus by improving blood glucose control, decreasing insulin secretion and delaying the return of hunger after a meal.

Many patients were able to reduce the insulin required daily, and some were even able to eliminate it.

What is the glycemic index? The glycemic index (GI) is a scale that ranks a carbohydrate-containing food or drink by how much it raises blood sugar levels after it is eaten or drank. The glycemic index compares the rise in blood sugar level after eating a particular food to a reference food, often the sugar glucose (glucose is a very basic sugar and not the same as table sugar).

Foods low on the glycemic index (GI) scale tend to release glucose slowly and steadily. Foods high on the glycemic index release glucose rapidly. Low GI foods tend to foster weight loss, while foods high on the GI scale help with energy recovery after exercise.

Low glycemic index food including: green vegetables, most fruits, raw carrots, kidney beans, chickpeas, lentils and bran breakfast cereals.

The Glycemic Load combines both the quality and the quantity of carbohydrate into one value. GL is a more accurate way to predict the impact on blood glucose of different types and amounts of food. The higher the GL, the greater the expected elevation in blood glucose and in the insulinogenic effect of the food. The long-term consumption of a diet with a relatively high GL (adjusted for total energy) is associated with an increased risk of type 2 diabetes and coronary heart disease.

For example, watermelon has a high GI (72-80), but a low GL (4-5) because there isn’t a lot of sugar in a serving of watermelon, since it is mostly water and fiber. One serving of watermelon (120 grams) only contains 6 grams of carbs. Another example:
*Cherries. GI score: 20. GL score: 6.
*Grapefruit. GI score: 25. GL score: 3.
*Dried apricots. GI score: 32. GL score: 9.
Low glycemic load

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